Choosing the Right Running Shoes: A Podiatrist's Guide

Creator: Central Florida Foot & Ankle Institute
Published: 2025-01-27

Key Takeaways:

Your foot type (arch height, pronation pattern) should guide shoe selection
Fit trumps brand—the "best" shoe is the one that fits your foot correctly
Replace running shoes every 300-500 miles, regardless of appearance
The right shoes prevent injuries; the wrong ones cause them

Why Shoe Selection Matters

As podiatrists, we see the consequences of poor footwear choices daily: , stress fractures, shin splints, black toenails, and chronic knee pain. Many of these injuries are preventable with proper shoe selection.

Your running shoes are the interface between your feet and the ground. Every mile, each foot strikes the ground approximately 1,000 times. Multiply that by the force of impact—up to three times your body weight—and you begin to understand why shoe choice is so critical.

At Central Florida Foot & Ankle Institute, we help runners of all levels find footwear that supports their unique biomechanics. Here's what we wish every runner knew about selecting shoes.

Understanding Your Foot Type

The Wet Test: A Starting Point

A simple way to assess your arch type:

Wet the bottom of your foot
Step onto a piece of paper or cardboard
Examine your footprint

Normal Arch: You see about half of your arch. The footprint shows the heel connected to the forefoot by a band roughly half the width of the foot. (Low Arch): Most or all of the arch is visible. The footprint looks like a complete foot with little or no inward curve. High Arch: Very little arch visible. The footprint shows the heel and forefoot with only a thin band (or no band) connecting them.

Pronation: How Your Foot Moves

Pronation is the natural inward roll of your foot during the gait cycle. It's essential for shock absorption. Problems arise when pronation is excessive or insufficient.

Neutral Pronation: The foot rolls inward about 15%—optimal for shock absorption and push-off. Overpronation: Excessive inward rolling, common with . Stresses the foot, ankle, and knee. Most common pattern needing correction. Underpronation (Supination): The foot doesn't roll inward enough, common with high arches. Poor shock absorption puts stress on outer foot structures.

Matching Shoes to Foot Type

For Neutral Pronation

Recommended: Neutral/cushioned shoes

These provide shock absorption without additional stability features. They allow the foot to move naturally through its normal gait cycle.

Features:

Moderate arch support
Ample cushioning
Flexible forefoot
No rigid stability devices

For Overpronation

Recommended: Stability or motion control shoes Stability Shoes: For mild to moderate overpronation

Medial post (denser foam on inner midsole)
Structured heel counter
Moderate arch support
Balance of cushioning and support

Motion Control Shoes: For severe overpronation or heavier runners

Maximum medial support
Rigid heel counter
Firm midsole
Less cushioning than stability shoes

For Underpronation (High Arches)

Recommended: Neutral cushioned shoes with extra shock absorption

Maximum cushioning
Flexible construction
Curved or semi-curved last
No stability features (they would worsen supination)
Consider cushioned insoles or custom orthotics

The Fitting Process: Getting It Right

When to Shop

Visit running specialty stores in the late afternoon or evening when your feet are at their largest (feet swell throughout the day). After a run is even better—your feet will be in their most expanded state.

Sizing Considerations

Leave thumb's width between your longest toe and the front of the shoe. Your longest toe isn't always your big toe—check them all. Width matters as much as length. Your feet should feel secure but not squeezed. Many brands offer wide (W/D for women, E/EE for men) options. Your running shoe size is often half to full size larger than dress shoes. Don't get hung up on the number. Bring your orthotics if you wear them. The shoe needs to fit with your inserts in place.

The Try-On Checklist

□ Both shoes (feet are often different sizes—fit the larger one) □ With your running socks □ With your orthotics if applicable □ Walk, jog in place, and run if the store allows □ Stand on a hard surface, not just carpet

What to Feel

Heel: Secure without slipping. Lift your heel—it shouldn't slide more than minimally. Midfoot: Snug but not tight. Laces should pull the shoe to your foot without creating pressure points. Toe Box: Room to wiggle toes. No rubbing on the top, sides, or front. Arch: Support should feel comfortable, not intrusive. If your arch cramps, the support is too aggressive or poorly positioned.

When to Replace Your Shoes

The 300-500 Mile Rule

Most running shoes lose significant cushioning and support after 300-500 miles, even if they look fine. Track your mileage.

Signs Your Shoes Need Replacing

Midsole compression: Press your thumb into the midsole. Fresh foam springs back; worn foam stays compressed.
Uneven wear: Examine the outsole for asymmetric wear patterns.
New aches and pains: If you're developing new discomfort, check your shoes first.
Worn upper: Holes, tears, or stretched fabric indicate overall deterioration.
Creasing in the midsole: Visible wrinkles signal foam breakdown.

Rotation Strategy

Having two or three pairs and rotating them:

Allows shoes to fully decompress between runs
Extends the life of each pair
Lets you match different shoes to different workouts
Provides backup for wet shoes

Common Shoe Selection Mistakes

Buying Based on Looks

The coolest-looking shoe is irrelevant if it doesn't match your foot. Function must lead fashion.

Copying Friends or Celebrities

What works for someone else's foot may be terrible for yours. Personalized selection is essential.

Buying Online Without First Testing

If you've never worn a particular model, try it in-store first. Online purchases of familiar models are fine.

Going Minimal Too Fast

Minimalist shoes require gradual adaptation. Transitioning too quickly leads to injury.

Ignoring Pain

"Breaking in" shouldn't mean suffering. If shoes hurt initially, they're not right for you.

When to Consult a Podiatrist

See us for footwear guidance if you have:

Chronic foot or leg pain while running
History of running injuries
, high arches, or other structural issues
Diabetes or circulation problems
Questions about whether you need orthotics

We can perform a gait analysis, assess your foot structure, and provide personalized recommendations—or custom orthotics if warranted.

Schedule a consultation to optimize your running footwear.

About Central Florida Foot & Ankle Institute

At CFFAI, Dr. Carli Hoover and Dr. Sean Griffin help runners across Central Florida stay healthy and injury-free. With locations in Orlando, Kissimmee, Lake Mary, and Oviedo, expert running foot care is always close to home.

Run better, run longer. Book your running assessment today →

Key Takeaways